Community WOD

CrossFit Georgetown – CrossFit

Nov 18 – FINAL Day to bring in jackets/canned goods for The Caring Place

Dec 7 – Annual Christmas Party

Dec 11- FINAL day to to ship a gift to a soldier

View Public Whiteboard

Activation

Foam Roll: Quads, IT Band, Thoracic Spine, Glutes

Lacrosse Ball: Scaps, Lats, Upper Glute/lower back

Warm-up

2x

10 Wall Balls

10 Wall Ball sit ups

100m Run with wall ball

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

(Obj. steady pace)

Self or with a partner. Partners will split reps
500m Row

20 Power Cleans (135/85)

15 Pull ups